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Kasahara FBW 3x week
by Bartek L.
1 athletes joined
Program Description
Big gainz
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
May 22, 2024 05:58
Last Edited
May 26, 2024 07:00
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Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Bench Press (Paused)
3 Sets
3 Reps
3
Deadlift (Barbell)
3 Sets
5 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
5
Pendlay Row
5 Sets
10 Reps
6
Nordic Curl
4 Sets
7
Farmer's Walk (Weighted)
4 Sets
8
Copenhagen Plank
4 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Bench Press (Paused)
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
5 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Lat Pulldown (Close Grip)
4 Sets
12 Reps
6
Overhead Press (Barbell)
4 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
5 Reps
4
Single Leg Press
3 Sets
12-25 Reps
5
Dip (Weighted)
4 Sets
6
Bicep Curl (Cable)
4 Sets
10 Reps
7
Arnold Press
5 Sets
12 Reps
8
Lat Pulldown (Single Arm)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Bench Press (Paused)
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
5 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Lat Pulldown (Close Grip)
4 Sets
12 Reps
6
Overhead Press (Barbell)
4 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Bench Press (Paused)
3 Sets
3 Reps
3
Deadlift (Barbell)
3 Sets
5 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
5
Pendlay Row
5 Sets
10 Reps
6
Nordic Curl
4 Sets
7
Farmer's Walk (Weighted)
4 Sets
8
Copenhagen Plank
4 Sets
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
5 Reps
4
Single Leg Press
3 Sets
12-25 Reps
5
Dip (Weighted)
4 Sets
6
Bicep Curl (Cable)
4 Sets
10 Reps
7
Arnold Press
5 Sets
12 Reps
8
Lat Pulldown (Single Arm)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Bench Press (Paused)
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
5 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Lat Pulldown (Close Grip)
4 Sets
12 Reps
6
Overhead Press (Barbell)
4 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Bench Press (Paused)
3 Sets
3 Reps
3
Deadlift (Barbell)
3 Sets
5 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
5
Pendlay Row
5 Sets
10 Reps
6
Nordic Curl
4 Sets
7
Farmer's Walk (Weighted)
4 Sets
8
Copenhagen Plank
4 Sets
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
5 Reps
4
Single Leg Press
3 Sets
12-25 Reps
5
Dip (Weighted)
4 Sets
6
Bicep Curl (Cable)
4 Sets
10 Reps
7
Arnold Press
5 Sets
12 Reps
8
Lat Pulldown (Single Arm)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Bench Press (Paused)
3 Sets
8 Reps
3
Squat (Barbell)
3 Sets
5 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Lat Pulldown (Close Grip)
4 Sets
12 Reps
6
Overhead Press (Barbell)
4 Sets
10 Reps
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Bench Press (Paused)
3 Sets
3 Reps
3
Deadlift (Barbell)
3 Sets
5 Reps
4
Hip Thrust (Barbell)
3 Sets
12 Reps
5
Pendlay Row
5 Sets
10 Reps
6
Nordic Curl
4 Sets
7
Farmer's Walk (Weighted)
4 Sets
8
Copenhagen Plank
4 Sets
Day 3
1
Bench Press (Barbell)
3 Sets
3 Reps
2
Bench Press (Close Grip)
3 Sets
5 Reps
3
Squat (Barbell)
3 Sets
5 Reps
4
Single Leg Press
3 Sets
12-25 Reps
5
Dip (Weighted)
4 Sets
6
Bicep Curl (Cable)
4 Sets
10 Reps
7
Arnold Press
5 Sets
12 Reps
8
Lat Pulldown (Single Arm)
5 Sets
12 Reps